I tried a new method of running my long run today as described in McMillan Running. What is described is two different long runs, a "Steady State" Long Run and a "Fast Finish" Long Run. I'm sure most runners are familiar with the Steady State Run and that's what I did today. The other run is a little different which I am going to try next week. Here's a link to the article:
http://www.mcmillanrunning.com/articlePages/article/2
I approached this run a little differently than I have ever have before. I decided, because this article was talking about "steady state", to focus on effort and not pace. In other words, run by heart rate effort and not pace effort. With the hills I run my heart rate effort goes way up and down based on the grade of each hill. As you can see from my results my paces varied from 7:58 to 9:01 (with the exact HR). To me that seems like a big difference. I did intend, and manage to, push my HR up each lap by a little but making sure I stayed below 145 (oops, I just had to push a little at the end :-).
Now I wish I had more time to try these type of Long Runs. I would like to see what the outcome would be if I ran at a 145 HR throughout the run. Would my pace slow, could I maintain? This was by no means a "taxing" run. When I finished I was tired of being on my feet and I felt a little stiff but after my .25 mile cool-down I was walking away just fine.
| 4/5/2013 |
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:22:00 |
133 |
68% |
|
| 2 |
8:38:00 |
135 |
69% |
|
| 3 |
8:16:00 |
135 |
69% |
|
| 4 |
8:12:00 |
137 |
70% |
|
| 5 |
9:01:00 |
139 |
72% |
|
| 6 |
8:06:00 |
137 |
70% |
|
| 7 |
8:21:00 |
138 |
71% |
8:25:09 |
| 8 |
8:05:00 |
138 |
71% |
136 |
| 9 |
8:36:00 |
140 |
72% |
|
| 10 |
7:58:00 |
139 |
72% |
|
| 11 |
8:20:00 |
140 |
72% |
|
| 12 |
8:51:00 |
143 |
74% |
|
| 13 |
8:11:00 |
142 |
74% |
|
| 14 |
8:22:00 |
142 |
74% |
8:20:26 |
| 15 |
8:06:00 |
144 |
75% |
141 |
| 16 |
8:26:00 |
144 |
75% |
|
| 17 |
8:03:00 |
144 |
75% |
|
| 18 |
8:20:00 |
145 |
76% |
|
| 19 |
8:47:00 |
145 |
76% |
|
| 20 |
8:17:00 |
144 |
75% |
|
| 21 |
8:01:00 |
147 |
77% |
8:17:09 |
| .25 Miles Slow Cool-Down |
|
145 |
| Total |
175:19:00 |
141 |
73% |
|
| Pace |
8:20:54 |
|
|
|
| Ran small loop 3X+ clockwise (Each Loop is 6.85 miles) |
| Weather Conditions - 43-53º, 65% Humidity, 6 MPH Wind |
Target: 21 Miles - Steady State Long Run - Pace 8:30 &/Or Max HR 145
Note: This is the best I have ever managed my HR during a run.
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And I saw the dead, great and small, standing before the throne, and books were opened. Then another book was opened, which is the book of life. And the dead were judged by what was written in the books, according to what they had done. And the sea gave up the dead who were in it, Death and Hades gave up the dead who were in them, and they were judged, each one of them, according to what they had done. | 